Low-fat creamy chicken popovers
6 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | cups | Water |
| 1 | pounds | Skinless Boneless Chicken Breast Halves |
| 1 | large | Carrot; Sliced |
| 1 | small | Onion; Sliced |
| 1 | small | Onion; Chopped |
| 1¼ | cup | Flour; Divided |
| ¼ | teaspoon | Dried Tarragon |
| 1¾ | cup | Skim Milk; Divided |
| ½ | cup | Plain Lowfat Yogurt |
| ¼ | cup | Dry White Wine |
| ½ | cup | Frozen Peas; Thawed |
| 2 | tablespoons | Chopped Pimento |
| ¼ | teaspoon | Salt |
| 2 | Eggs | |
Directions
Combine water, chicken, carrot, and sliced onion in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 30 minutes. Remove chicken from broth; cool. Bone chicken, and cut meat into 1" pieces. Set aside. Strain broth, saving ¾ cup.Coat a large nonstick skillet with cooking spray; place over med-hi heat until hot. Add chopped onion, and saute until tender. Gradually add ¼ cup flour and tarragon, stirring well. Gradually stir in ¾ cup skim milk, yogurt, wine, and reserved ¾ c chicken broth.
Cook, stirring constantly, until mixture is thickened and bubbly. Stir in peas, pimento, and reserved chicken. Set aside, and keep warm.
Combine remaining 1 cup flour and salt, stirring well. Add eggs and remaining 1 cup skim milk; beat with a wire whisk until well blended.
Spoon mixture evenly into six 6-oz custard cups that have been coated with Pam. Place 4" apart on a baking sheet. Bake at 400F for 45-50 minutes or till golden brown. Break open each popover. Spoon ½ cup chicken mixture over each popover. Serve
Makes 6 servings.
Calories.....276.....Fat.....3.9 g.....Fiber....⅒⅗ g.
>From: "Dancer^" <sigatress@...> Posted to EAT-LF Digest by Reggie Dwork <reggie@...> on Jun 17, 1999, converted by MM_Buster v2.0l.